Managing Stress In A Stressful World

Becoming aware of the causes of stress in our lives and some powerful tools to help cope

By Carol A. Polevoi, LMFT#32105

Have the burdens of daily life and the current economic climate put you on edge lately? You aren’t alone. People are losing their jobs, homes and relationships. Many of us have seen our investment portfolio take a nosedive. If we are to successfully deal with our own stress levels, we must pay close attention to its causes while learning how to recognize the effects stress has on our physical, mental and emotional beings. Learning to handle what comes our way on a daily basis is a challenge, but there are tools we can use to minimize the effects of stress.
There are techniques available to help you maintain optimum health. Many of us get wrapped up in our daily routines and we forget to take the time to step back, relax and breathe. By paying attention to some of the body’s stress indicators such as fatigue, forgetfulness, aches, pains, insomnia, headaches and irritability, we can then make the necessary life changes to manage or lessen the impact stress has on both our body and mind.

Minimize your stress by incorporating the following tools into your life.

1. Change the Situation. Work on changing what you can and accepting what you cannot.

- Try to reduce major life events and daily hassles to a manageable level.

- Set short-term goals and develop reasonable action plans.

- Learn to say “No” without feeling guilty when you are unable to do things.

2. Change Your Mind. If you look at a situation as stressful it will be stressful.

- Do a reality check: Are you seeing the situation for what it is?

- Use self-talk: Give yourself positive affirmations and messages.

- Develop and stay connected to a support system with family and friends.

- Develop ways to deal with your feelings (e.g. writing in a journal, psychotherapy).

- Think positive about yourself as one who can meet the challenges.

3. Change Your Body. When you can’t solve a situation or change your thoughts, use these skills to change the effects of stress on the body.

- Deep breathing: Sit or lie in a comfortable position, breathe slowly in through your nose into your belly and out through your mouth - do this repeatedly to calm your body down.
- Use visualization: Breathe slowly in through your nose and out through your mouth while having your eyes closed. Visualize a person, place or thing that you love very dearly and concentrate on allowing the feeling of love flow through your entire body.

- Meditate: Sit or lie in a comfortable position, concentrate on your breath, breathing in through your nose and out through your mouth. If any chatter starts to enter your mind – put it in an imaginary jar, seal the lid and put it on the shelf. Say to yourself, “I don’t need to think about this until later.”

- Journal: Take a notebook of some kind and write down all the concerns of the day and end your writing with what you are grateful for in your life.

- Exercise: Aerobic exercise stimulates hormones that release happy chemicals called endorphins.

- Biofeedback: A device to help people relax and re-educate their muscles which may reduce hypertension, stress and pain.

4. Maintain a “Wellness” Lifestyle. Build up your resistance to stress.

- Develop a healthy way of eating by avoiding the intake of chemical and processed foods.

- Avoid stimulants such as caffeine.

- Exercise daily. Stretch, do aerobics and yoga.

- Avoid smoking, recreational drugs and excessive alcohol.

- Listen to your body. Rest and sleep when tired.

- Practice energy-saving tips. Prioritize what needs to be done, plan ahead, pace yourself and problem-solve to find solutions to your challenges.

- Do things that make your heart smile.

We can‘t control the current economic climate, but we can control how we react to it. Be proactive in self-care. If you choose to implement some of the tools above, you can be empowered to live a happier, healthier and more productive life.

Carol A. Polevoi is a Marriage and Family Therapist who has been in the mental health field for 25 years. She is the owner and Clinical Director of Counseling Resource Center in Agoura Hills.